For shits and giggles… my PWO meal.
2 scoops whey ~200 calories
500mL veg/fruit juice ~200 calories
Beef tortellini w/ cheese ~500 calories
Salad w/ Feta and EVO dressing ~300 calories (mostly from cheese)
1 mandarin orange (fiber so I don’t shit myself in 2 hours)
Lots of protein, carbs, fat. Tasty
(I’m bored, need a break from studying)
ME Upper
Olympic squats
113 x 5
113 x 5
132 x 5
155 x 5
176 x 5
198 x 5
209 x 3
GHRs
bw x 7
bw x 6
bw x 7
bw x 5 (paused at the bottom for a couple seconds each rep)
Reverse hypers
70 x 10
70 x 10
70 x 10
70 x 10
Dickin around with powercleans
3 sets x 1 rep
Every went alright. Focused more on proper breathing during the squats. I was actually exhaling on the way up each time, until someone pointed it out. Gonna try that next week. I also squatted without a mirror (which is what I need to get used to doing). Kept the same weights as last time but added some extra reps to each exercise.
So today was a fairly intense day. I went to bed last night at around 2 am, slept till 6 am, and go to school by 8 am. Studied till 1pm, ate some A&W, wrote a 3 hour exam at 2pm, and decided to go to the gym. Seeing how my food intake/diet was shit today, I initially was not going to go. But then I stopped being a pussy and decided to head into the gym for around an hour or so. Max effort upper body was planned, but it turned into kind of a repetition day.
ME Upper (sort of)
BB Benchpress
88 x 10
113 x 10
132 x 8
145 x 7
155 x 6
Front plate raises
20lbs x 10
30lbs x 10
40lbs x 8
BB Rows
88 x 7
113 x 6
132 x 7
132 x 7
BB Shrugs
113 x 12
155 x 10
198 x 8
198 x 7
198 x 5
Pull-aparts (red band) for rear delts
4 sets x 10 reps
Not much to say… gonna take it easy tonight and get ready for my LAST EXAM tomorrow morning, followed by an Max-max-effort lower workout (have to make up for today).
ME Lower
BB Squats
113 x 5
132 x 5
165 x 5
181 x 5
209 x 4 (pr +1 rep)
Hack squats
4 sets, 6 reps
GHR
bw x 5
bw x 7
bw x 6
bw x 5
Reverse Hypers
70lbs x 10 reps x 3 sets
ME Upper
BB Bench
88 x 8
113 x 6
132 x 5
165 x 5
176 x 3
181 x 3 (PR!)
Incline BB Bench
95 x 10
115 x 7
135 x 4
(Gonna work at these the next few weeks to get 10 reps on all sets)
BB Rows
88 x 8
105 x 8
113 x 8
132 x 7
Face pulls
35 x 10
40 x 10
45 x 10
50 x 10
Hammer curls
20 x 7
30 x 6
35 x 5
40 x 4
This might seem weird, but my upper back/shoulder blades seem to feel more “in place” after doing facepulls for the first time, I better keep doing them consistently.
Also, benching felt better. My training partner for the day taught me a bit about leg drive, which actually helped on the last set of 180.
RE Upper
BB Bench
135 x 15
135 x 10
135 x 8
Pullups
bw x 7
bw x 7
bw x 5
Military press
95 x 5
95 x 5
BB Tricep extension
45 x 8
55 x 6
55 x 6
Pushdowns
70.5 x 10
105 x 8
70.5 x 15
Wheres the DB bench? WHERE?
[quote]BlackLabel wrote:
Wheres the DB bench? WHERE?[/quote]
Hmm, I haven’t done DB bench really, ever. Could be a good alternative though. Where should I include it in? RE days?
[quote]power_bulker wrote:
BlackLabel wrote:
Wheres the DB bench? WHERE?
Hmm, I haven’t done DB bench really, ever. Could be a good alternative though. Where should I include it in? RE days?[/quote]
I throw in incline whenever I feel like I need it. RE or ME days. But usually I would do incline DB’s w/ ME bench. And Close grip bench, when I do RE Dumbbell bench, which I always do. Anyway, looking stronger!
Ok, so I’ve been trapped and gym-less the past 2 days. But I have some dumbells where I’m staying. (I had no idea what do train with them so this is what I decided to do)
Todays training:
Hour of Power (eating)
1000 calories x 1 hour
DB Curls
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 16
DB Tricep Extensions
30lbs x 5
30lbs x 5
30lbs x 5
30lbs x 4
Overhead DB Extensions
30lbs x 20
bleh
RE Upper
DB Bench (neutral grip)
40 x 15
45 x 12
45 x 10
Chinups
bw x 8
bw x 7
bw x 6
bw x 4
BB Military Press
65 x 8
75 x 8
85 x 8
DB Tricep extensions
20 x 8
25 x 7
27.5 x 6
Pushdowns
90 x 10
80 x 15
57.5 x 25
Reverse Curls
35lbs x 10
45lbs x 10
55lbs x 8
55lbs x 6
ME Lower
Front squats
113 x 5
132 x 5
145 x 5
155 x 4
165 x 2
Leg press
2 plates x 10
4 plates x 10
6 plates x 10
8 plates x 10
GHRs
bw x 6, bw x 6, bw x 6, bw x 6,
Reverse Hypers
66 x 10, 66 x 10, 66 x 10, 66 x 10
Hammer curls
20x10, 30x8, 35x7, 40x4
Cable ab pulldowns
30x10, 50x8, 50x8, 50x8
I’ll admit that I went pretty easy on this workout, what with being new to front squats and all.
I’m going to try 4 weeks of front squats
w1: 165 x 5
w2: 170 x 5
w3: 175 x 5
w4: 180 x 5
those are my goals
ME Upper
BB Bench
88 x 5
113 x 5
132 x 5
165 x 5
181 x 3
187 x 1
200 x 1
First time benching 200!
Incline BB press
95 x 10
115 x 8
135 x 4
BB Rows
88 x 6
113 x 6
132 x 6
143 x 6
Face pulls
30 x 10
50 x 10
60 x 10
60 x 10
Band pull-aparts (miniband)
4 sets, 10 reps
Scap pushups
3 sets, 15 reps
ME Lower
Front squats
88 x 5
113 x 5
132 x 5
145 x 5
165 x 5
176 x 1
Leg Press (total plates)
4 plates x 10
6 plates x 10
8 plates x 10
10 plates x 7
GHRs
bw x 7
bw x 7
bw x 7
bw x 7
Reverse hypers
70lbs x 10 reps x 4 sets
Situps
bw x 12
bw+10kg x 10
bw+10kg x 8
bw+10kg x 7
Hammer curls
25s x 8
30s x 8
35s x 6
40s x 4
BB Tricep extensions
45 x 10
66 x 6
66 x 6
66 x 6
I’m excited to destroy the last RE workout results this friday. My diet has been overhauled and the calories have been increased consistently to around 3500-4000/day
With the exception of my laptop for school, I put a medium-sized cooler bag inside my backpack with enough room for 4 meals during my time in lectures.
Morning: down a 1000 calorie shake (whey, milk, berries, oats, olive oil)
4x 500 calorie meals during the day
800 calories for supper
a few snacks worth 500-1000 calories.
After today I realized this is going to have to be second nature every day: prepare food night before, eat every 2 hours. Suddenly it becomes apparent that this constant grind is what separates the serious lifters from the weekend warrior crowd.
Shortly after the last meal before supper, I felt extremely full, slightly bloated, but when it came time to do my last ME lower, HUGE difference in my energy levels.
I am now at 165-170lbs, but at least 165 for sure since I weighed myself after an entire day of skiing and the weight stuck at around 165. To 190 and beyond!
(friday)
RE Upper
Neutral grip DB Bench
45 x 10
50 x 7
50 x 6
Wide-grip chins
bw x 8
bw x 8
bw x 6
bw x 4
BB Military press
66 x 8
77 x 8
88 x 6
BB Tricep extensions
45 x 10
65 x 7
70 x 6
Pushdowns
80 x 12
110 x 10
120 x 8
Reverse ez-bar curls (assuming the bar weighs 15lbs)
35 x 10
55 x 8
65 x 7
Wow, so when it comes to DB bench press I suck badly. I’m excited to progress on these the next couples of months
ME Upper
BB Benchpress
88 x 5
132 x 5
165 x 5
181 x 3
187 x 2
Incline BB Bench
95 x 10
115 x 8
135 x 6 (+2 reps)
BB Rows
88 x 8
113 x 6
132 x 6
154 x 6 (+10lbs)
Face pulls
40 x 15
50 x 15
60 x 15
60 x 15
Band pull aparts
red x 10
red x 10
red x 8
I added a couple reps to my bench sets, and compared to last time my reps with 181 and 187 were steadier and faster. I’m gonna go for a triple with 187 next week and then switch to some close-grip benching.
A fellow lifter (who benched 545 single-ply) recommended that I really push hard on the DB bench work done on fridays.
Also, I made a vid of my BB row form with 154 for people to critique if there any issues.
ME Lower
I didn’t feel to well today so I decided to leave squats for saturday, did this instead.
Deadlifts
132 x 5
155 x 5
209 x 5
231 x 5
253 x 5
275 x 2
GHRs
bw x 3
bw x 6
bw x 6
bw x 3
GHRs were terrible, hamstrings were fried from the deadlifts
Reverse Hypers
66 x 10 reps x 4 sets
Band Pull-aparts
red x 10
red x 10
red x 10
Hammer curls
25 x 8
30 x 8
35 x 6
40 x 5
ME Upper
88 x 5
115 x 5
132 x 3
1-board (paused)
165 x 3
176 x 3
187 x 2
BB Incline Press
95 x 10
115 x 9
135 x 3
BB Rows
88 x 10
113 x 8
113 x 10
155 x 7
Band pull-aparts
red x 10
red x 10
red x 10
red x 15
BB Shrugs
132 x 15
176 x 10
176 x 8
Didn’t break any records benching since I included the pause at the bottom, have to get use to that. Incline Press, worn out from the benching, nothing there. BB rows, I did more reps.
I’m seeing BIG changes in my body comp… my arms have increased a full inch since oct, forearms 0.5", calves now at 15". Pretty happy so far
closing in on 170lbs!
ME Lower
BB Squats
113 x 5
132 x 5
165 x 5
187 x 5
198 x 3
209 x 2
Legpress
4 plates x 10
6 plates x 10
8 plates x 10
10 plates x 10
6 plates x 20
GHRs
bw x 8
bw x 8
bw x 6
bw x 7
Reverse Hypers
66 x 11
66 x 11
66 x 11
Hammer curls
25 x 8
30 x 8
35 x 8
40 x 5